Name: Playbook - Caroline Drury - W3/D6 Hamstrings & Glutes (RPE 8.5)
Uploaded: 2025-10-13T05:51:04.386Z
Duration: 45 min
Description: W3/D6 Hamstrings & Glutes (RPE 8.5)

Lisa B🇨🇦

Deb Stanton

Karen Kay 🇺🇸

A day dedicated to the back of the legs, the hamstrings, and the glutes.

3 sets
15 reps 
controlled tempo
45 seconds rest

-Take wide stance, toes pointed outwards
-Pump the legs up and down, making sure not to lock out at the top position
-Keep the knees tracking over the second toe. Don't let the

Dumbbell - Sumo Squat: Pump Reps

🚨 READ THESE INSTRUCTIONS!👇

Set 1
10 reps 
controlled tempo
rest 60s

Set 2 - Decrease the weight by 10%
12 reps
controlled tempo
rest 60s

Set 3 - Decrease the weight by 10%
15 reps
controlled tempo
Done

- Grab the dumbbells while keeping your arms straight
- Push your chest out and don’t lift your head to look up
- Let your gaze move naturally with your spine movement, gazing straight ahead when you are standing upright
- Inhale as you initiate the deadlift by pressing through your heels and engaging your upper body and legs
- Extend your knees and hips simultaneously as the dumbbells pass your knees, and continue up to a standing position with the dumbbells by your sides
- Maintain your neutral back throughout the lift, taking care not to hyperextend your lower back at the top of the repetition

**Remember! The deadlift is a PUSH with the legs, not a pull with the back!

Dual Dumbbell - Deadlift

3 sets
15 reps
controlled tempo
60 seconds rest

- Keeping the dumbbells glued to your legs, slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back to standing
-The goal of the Romanian deadlift is to get the hips back as far as safely possible, NOT to get the chest as close to the floor as possible.

Dumbbell - Romanian Deadlift

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Dumbbell - Glute Bridge
15 reps
controlled tempo - but with a 2s pause at the top!
No rest; go directly onto B

B - Banded - Quadruped Kickback
15 reps on each side = 30 reps total
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

You can do this at home with your back on a chair, sofa or ottoman.
- Perform glute bridges holding a dumbbell at the hips.

Dumbbell - Glute Bridge

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Do not arch your back
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- To increase the intensity you can hold the extended position longer and do the exercises slower

Banded - Quadruped Kickback

Glutes Superset 1

W3/D6 Hamstrings & Glutes (RPE 8.5)

Can’t wait to get started!!!❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️❤️🏋️‍♀️

Enji

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Split squats and walking lunges. My quads are 🔥🔥🔥🔥🔥

New block! Walking lunges….will they ever be my friend????? Hmmmm
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

I’ve been really sick for almost 2 weeks So grateful to have the strength and energy to workout this morning!♥️

Polly

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Yay!  My left shoulder is so much better!!!

W1/D2 Chest, Triceps & Core (RPE 7)

W1/D3 Cardio

I can’t believe how much stronger I am on some these exercises. I’m a year into Caroline’s program, and I can tell you IT WORKS!
Grateful I found her! 👍🏻💯🥰😅

Julie

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

My core is much stronger but my right bicep tires sooner than the left one.

Diane

W1/D5 Back, Biceps & Core (RPE 7)

W1/D5 Cardio

W1/D6 Cardio

Yay!  Love these!!!🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Improved balance for split squats and walking lunges but still tough. Quads are complaining!

Doris

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

W2/D2 Chest, Triceps & Core (RPE 8)

W2/D3 Cardio

Yay!  My left shoulder is feeling much much better!  I’m able to do all of the Arnold presses!!! 💪🏋️‍♀️💪💪🏋️‍♀️💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

My right bicep did not want to do hammer curls. Otherwise great workout.🏋️

W2/D5 Back, Biceps & Core (RPE 8)

W2/D5 Cardio

W2/D6 Cardio

Amy Kuark

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

My balance was better with the walking lunges but still tough🔥🔥🔥

Yes!  Quads really shaking after this!  Live this day, but always a bit worried I’ll drop a weight on my toes!  Especially with the wall sit…I’m holding a 25 pound dumbbell! 
🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Done !  A little challenging for me today but I’m glad I  nudged myself a bit ☺️

Yay did my workout Christmas Eve!! 🥳🎉🎄

W3/D2 Chest, Triceps & Core (RPE 8.5)

W3/D3 Cardio

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Back, Biceps & Core (RPE 8.5)

W3/D5 Cardio

W3/D6 Cardio

W3/D7 Active Rest Day

Kathy McCabe

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

Yikes. Walking lunges after split squats; had to dig deep to get the last set of lunges done!🔥🔥🔥

The “Goblin” wall sit as I call it- 
That gets me!

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

I did it!  I started my workout at 8pm and o got it done!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

W3/D6 Hamstrings & Glutes (RPE 8.5)

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